Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.
Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in 1960s.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ / marathon.handbook 00:00 Introducing Amby and origin of RLRH02:21 60 years of marathon running03:58 Running culture then vs now09:05 Amby’s memorable Boston years15:00 Boston Start times, then vs now18:56 Hydration practices, then vs now20:40 “dont drink anything during a race”24:40 Running shoes, then vs now30:00 Amby on super shoes36:00 factors that have improved marathon times37:48 psychological factor of major time barriers40:00 pacing and timing tech, then vs now51:26 intuitive, device-less training54:50 Avoiding overtraining58:25 nutrition and fuelling, then vs now01:02:08 Carb loading, then vs now01:08:35 Evolution of energy gels01:11:29 The Gatorade experiments and dehydration01:22:10 What do runners take for granted today?01:26:00 Strategies Amby has implemented now vs then
Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ / marathon.handbook 00:00 Why is RPE so useful?01:52 RPE is more accurate predictor of effort than other metrics05:10 How we use RPE07:40 RPE accounts for all variables10:35 RPE vs Heart Rate12:39 Focus on process not the outcome13:22 How to log RPE on Strava15:39 The 6-20 Borg RPE Scale (original)21:23 The 1-10 RPE Scale (modified Borg)21:57 1/10 RPE22:18 2/10 RPE22:38 3/10 RPE23:43 4/10 RPE24:24 5/10 RPE25:20 6/10 RPE25:51 7/10 RPE26:25 8/10 RPE27:07 9/10 RPE27:20 10/10 RPE27:59 Clarifying that RPE isn't pegged to pace28:55 RPE scales with less points33:10 Hacks to lower your RPE40:00 Long-term RPE reduction techniques42:19 Higher Grit = Lower RPE?46:40 How to begin to implement RPE in your run training49:52 Our Breaking4 Predictions
In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long-run-healthy/➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook00:00 Introducing post-exercise hot water immersion 01:50 Altitude training, how it works and practicalities10:20 Heat training14:34 The study - hot water immersion post exercise23:20 hot water immersion post-exercise or at other times24:18 Will hot baths slow recovery?28:00 how Brady uses a sauna for post-exercise heat exposure31:30 Sauna vs hot baths - afterglow32:30 Infrared sauna blankets?35:18 How heat and humidity outdoors can help
In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...
00:00 Introducing The Running Metrics Episode
02:55 Pre-wearables running metrics
05:00 Brady’s current devices
06:26 WE BEGIN: Optimize, Track, or Ignore?
07:00 Weekly Mileage / Volume
07:50 Long Run distance
08:44 Cadence
11:30 Stride Length
12:21 Ground Contact Time
13:16 Vertical Oscillation
14:40 Running Power (watts)
16:31 Heart Rate
17:20 HRV
20:45 Rate of Perceived Exertion / Fatigue
27:49 Motivation
29:20 VO2 Max
33:05 1-Mile Time
35:35 Run Streaks
38:52 Stress Scores
39:43 Sleep Duration
40:44 Sleep Quality
42:50 Resting Heart Rate
43:38 Respiratory Rate
47:22 Blood Glucose
48:02 Hydration status
48:39 Body Weight
50:15 Body Composition
51:17 BMI
51:49 Stress Loads / Mood
53:02 Menstrual Cycle Tracking
55:16 Blood Biomarkers (Iron, Vit D)
56:41 Core Stability Tests
58:07 Hand Grip Strength
5949: GAME ENDS:
59:50 The limits of metrics from tech
1:02:51 Brady’s recommended dashboard of running metrics
1:05:11 Nocebos vs Placebos
1:08:52 Do wearables reduce the purpose of running?
1:15:20 Brady’s Top Metric Pick
1:16:55 Thomas’ Top Metric Pick
In this episode, Brady and Thomas do a deep-dive on post-run nutrition, exploring the 4Rs framework and how they (and their audience) can apply it to their running routines.
Review paper: The 4Rs framework of Sports Nutrition:
https://www.mdpi.com/2075-1729/15/6/867
The 4Rs app:
https://dbss.shinyapps.io/4RsApp/
00:00 4Rs Framework Intro
03:30 Allostatis explained
06:00 THE 4Rs FRAMEWORK
06:06 1st R - Rehydration
11:10 2nd R - Refuel
17:44 3rd R - Repair
21:58 4th R - Recovery
25:43 - Applying The 4Rs - Brady's Practices
29:50 - Thomas' Messy Approach
34:44 - Applying the toolkit to busy lives
37:27 The 4Rs app
39:01 Why The 4R framework is so useful
Run science, explained.
This week we're exploring longevity for runners, and how running can potentially help us live longer.
Expect to hear about a sub 4-minute miler's life expectancy, why VO2 Max is the most important trait to optimize for longevity, and thinking in decades not years.
00:00 Intro
02:00 What we know about the science of longevity
05:34 How running could hurt your longevity (Coronary Artery Calcification)
12:30 ‘Outrunning the grim reaper’ study of 4-minute milers
20:11 Why VO2 Max is the most important trait for longevity
24:00 How much can you train your Vo2 Max?
28:24 Reliability of measuring VO2 Max
31:48 Training protocols for increasing VO2 Max
34:44 Training considerations for older runners
36:52 Developing a mindset for longevity in running
39:20 Going from goals to systems
44:45 Setting goals that can improve longevity
The traditional model of running physiology had 3 elements: VO2 max, lactate threshold, and running economy.
But in recent years, a 4th element has been brought to the table, 'physiological resilience', or durability.
Brady Holmer walks us through what it is, why it matters, how we can improve it, and why Kipchoge is the king of physiological resilience.
Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com
Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx
Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long-run-healthy/
➡ https://runlongrunhealthy.substack.com/
Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook
00:00 - defining physiological resilience
02:56 - examples of excellent physiological resilience (Kipchoge)
04:40 - the 3-factor model for endurance
07:33 - how to measure physiological resilience
09:48 - can we train our durability?
14:14 - who might want to focus on durability training?
17:30 - super shoes and durability
18:51 - race day techniques to improve durability
20:00 - how you should think about physiological resilience
Thomas sits down with Brady Holmer, 2:26 marathoner and science writer, for a comprehensive conversation about all things Zone 2, and how runners can use Z2 in their training - while busting some myths along the way.
Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com
Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx
Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long-run-healthy/
➡ https://runlongrunhealthy.substack.com/
Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡ https://instagram.com/marathon.handbook
(0:00) The Training Zone Framework
(4:17) What Is Zone 2 Training?
(06:27) The Benefits of Z2 For Runners
(08:37) Consequences of too slow/too fast for Z2
(11:25) Is Z3/4 just 'junk miles' / the grey zone?
(15:00) "Why is my HR so high when I try and do Z2?"
(17:13) Adapting to Z2 can be frustrating
(19:20) Practical tips for measuring HR while running
(21:59) Intuitive methods of measuring Z2
(26:44) How to start implementing Z2 training - practical tips
(29:38) "Can I do all my runs in Z2?"
(31:30) The popularization of Z2
(36:20) Other methods of measuring / defining Z2
#zone2 #zone2training #marathontraining #running #bradyholmer
Thomas and Brady do a quick(ish)-fire game of the most popular training methodologies, supplements, recovery tools, and random gizmos that are claimed to improve your running:
00:00 Intro
01:22 Social Media Running Advice Credibility Issues
06:50 How to tell if online info is legit
09:26 ‘Legit or Grift’ intro
10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS
10:55 Beetroot Juice
11:31 Carb Rinsing
12:14 Electrolyte Drinks
13:30 Ice Vests
14:07 Breathing Strips
15:30 Caffeine (coffee, gels, gum)
16:17 Compression Gear for performance
16:56 Graphite Headbands
18:20 ROUND 2 - RUN TRAINING
18:22 Zone 2
18:50 Zone 3
19:33 Weightlifting for all runners
20:36 Double Threshold
21:10 Running Form Analysis
22:06 Barefoot / Minimalist Running
23:27 Continuous Glucose Monitors
24:35 Cadence of 180
25:43 The 10% Rule
27:22 Altitude Masks
28:24 Heat Training
29:01 AI Coaching Apps
30:48 Warming Up with Ankle Weights
31:51 Weighted Vests
32:56 ROUND 3 - RECOVERY TOOLS
33:04 Whey Protein
33:38 Ice Baths
34:24 Tart Cherry Juice
34:49 Compression Gear
35:27 Massage Guns
35:52 Foam Rollers
36:08 Saunas
37:47 Cryotherapy
38:29 Sleep Trackers
41:20 ROUND 4 - NUTRITION AND SUPPLEMENTS
41:28 Low Carb Hight Fat for endurance
42:25 Ultra High Carb For Performance
44:19 Training fasted
45:09 Creatine
45:55 Collagen
47:06 Exogenous Ketones (For Endurance, then Recovery)
50:59 ROUND 5 - GENERAL LIFESTYLE, BIOHACKING, HABITS
51:10 Mouth Taping at night
51:35 Wim Hof Breathing
51:59 Red Light Therapy
52:20 Cooling Mattresses
53:33 Blue Light Blocking Glasses
54:21 Ashwaganda
55:12 CBD Oil
56:30 Rounding up Legit or Grift
Check out Brady's full training journals over on his blog, Physiologically Speaking:
https://www.physiologicallyspeaking.com/
Brady's Boston run on Strava:
/ strava
Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com
Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
➡ Apple podcasts: apple.co/43iqUKx
Get the RLRH weekly newsletter (choose free or paid):
➡ https://marathonhandbook.com/run-long...
➡ https://runlongrunhealthy.substack.com/
Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡
Brady Holmer and Thomas Watson cover everything runners should know about creatine.
00:00 What is creatine?
01:45 What creatine is doing in our bodies
04:55 Benefits for runners
08:00 Recovery benefits
09:45 Magnitude of effects of creatine
13:18 Combatting mental fatigue / sleep deprivation
17:12 How much creatine to take (dosage and usage)
19:55 Cycling creatine?
21:05 Best time to take creatine
22:55 What type of creatine to take
23:55 Side effects of creatine (and myth busting)
27:44 How widespread is creatine in running?
29:15 Creatine through diet, importance for vegans and vegetarians
31:00 The 3 big takeaways for runners considering creatine
Subscribe to the Run Long, Run Healthy Newsletter (free or paid versions):
https://marathonhandbook.com/run-long-run-healthy-archive/
